8 - 12 Minutes Of :

2:00 Cardio
0:30+0:30 Pigeon Pose
0:30+0:30 Banded Lats Stretch
1:00 Banded Walk
5 Squat Jumps

Pike Push-Ups ( Deficit ) 4 x 10. Rest 2:00

4 x ( 6 + 6 ) Scull Crushers. Rest 2:00

4 x 16, Biceps Curls. Alternating

Strict Pull Ups 4 x 4 AHAP. Send Off 2:30

Row 3:00
0:30 Pass Trough
2 Wallwalks
7 Hang Muscle Clean
5 Shoulder Press
Row 3:00
0:30 Banded Pull-apart
4 Wallwalks
7 Hang Muscle Clean
5 Shoulder Press

10-20min easy pace cooldown, E3MOM 10-20 GHD sit up

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As + Ts + Ys* w/LIGHT Weight*
5/5 Sciatic Nerve Floss
15 Empty Barbell Curls
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-

45 min PK
30s plank hold
30s+30s side plank hold
400m jog
40 cal airbike easy
30s bottom of the squat
100 rope jumps
15 light kb-swings
15 bicep-curls with barbell
15 barbell rows
400m jog

4 rounds:
250/200m Ski
:45 Sandbag Bearhug Carry 30m + Hold the remaining time 60/40kg
250/200m Ski
- Rest 1min btw rounds

3x2 (70-80%)
4x1 (build heavy)

3 rounds for quality
3 bar MUs
5 handstand half turns
6 alternating hollow to pistol squat
10 power wheel roll outs

A1) Explosive box back squat 3x4x70%
A2) Triple broad jump 3x2
A3) explosive push ups 3x6
A4) Single leg Bounces 3x(5+5)